Advice #3

Stock photo. Posed by model.

If you experience diarrhea21:

  • Drink plenty of fluids, but avoid alcohol and coffee
  • Eat small, frequent meals made from light foods such as dairy produce, white fish, poultry, well-cooked eggs, white bread, pasta or rice
  • Avoid foods and drinks that make the diarrhea worse. This includes greasy, fatty foods such as chips and beefburgers, cooked dried beans, apple juice, raw fruits and vegetables, and spicy foods like chili peppers
  • Eat your meals slowly

If you experience constipation22:

  • Make sure you have plenty of fiber (roughage) in your diet. Good sources of fiber include: wholewheat breakfast cereals; wholemeal bread and flour; brown rice; wholemeal pasta; and fresh fruit and vegetables
  • Make sure you drink plenty of fluids – both hot and cold drinks will help. Aim to drink at least two liters (3.5 pints) a day. This is particularly important if you increase the amount of fiber in your diet, as eating fiber without drinking enough fluids can make constipation worse
  • Popular natural remedies for constipation are prune juice, prunes and syrup of figs
  • Gentle exercise, such as walking, will help keep your bowels moving
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